WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Oly Class Workout

    Work up to max Snatch (once you have two misses)
    Work up to max C&J (only allowed two misses)

    Snatch:
    95x3 WU
    145, 155, 165 F - Got some pointers from Dustin then
    170*, 175*, 180*, 185 F
    All (*) new PR's

    C&J
    135x3 WU
    185, 205, 215, 225 F2x
    -a little disappointed in this but with the snatch PR and this morning's WOD, can't really complain. Lost both attempts at 225 in the clean. 1st one got to far out front over the bar, lost it going forward. Caught it in the whole, but lost balance forward and went to knees. 2nd attempt, kept my feet to narrow in the catch and lost it going backwards, not a stable enough base.

  • Back squat 7x3 Workout

    7 rounds of 3 back squats as heavy as possible, every 2 minutes

    135#
    165#
    185#
    205#
    225#
    225# x 2
    165# x 6 - down set

  • Kettlebell swings, Kettlebell overhead squats Workout

    5 rounds for time:

    40x kb swings (24/16)
    16x kb ohs (16/12)

    Um the kb ohs are hard and I really could not do them right so I went down to 12kg and only did 4 rounds.

    kb swings were 40 unbroken first round, 10 a set each time after

  • Pushing Diabolic II Workout

    Warm-up Drills (08.15.2012)
    Run 800m
    9 Fundamentals x 5 reps each (QUALITY!)
    -5 to 8 minutes of Individual Mobility Drills

    Deadlift Baseline 5-5-5-5-5
    95-135-185-205-XXX

    Pushing Diabolic - Scaled for Shoulder Rehab
    2 rounds of 21-15-9
    Row Kcal (setting on rower #6)
    Ground to Overhead w 35lb plate
    Abmat sit ups

    R1 7:38
    R2 7:08

  • Jackie Workout

    Warm-up Drills
    Row 3:00
    2 Rounds of
    20ft x Bear Crawl
    20ft x Crab Walk
    20ft x Leg Kicks
    20ft x Butt Kicks
    20ft x Duck Walk
    20ft x Inch Worms

    ''Jackie'' (08.14.2012)
    For time
    Row 1000m
    50 x Thrusters (40lbs Dumbbells)
    30 x Pull-ups - scaled supine ring pull-ups

  • Potpourri Workout

    • Work up to a heavy weight in TGU's - both arms

    • 3 rounds of max reps on bench press, at 65% of your 1RM. (#60, did 10,12,10)

    • For reps:
      2 minute row - for calories (35)
      2 minute DU's - did 181 singles (90)
      2 minute situps - 50
      2 minute shoot thrus - 5

    • 3x200m run

  • Extras Workout

    10 HSPU (3 strict)

    9-7-5
    GHD
    TTB

    Not real sure of the time...

  • Front Squat 4 Sets of 5 Reps Workout

    135lbs
    155lbs
    175lbs
    195lbs

  • “Heather” Workout

    “Heather”

    As many rounds as possible in 28 minutes of:
    8 Burpees (jump and touch an object 12” out of your reach attached by a rope or cord)
    17 Military standard sit-ups
    84’ Bear crawl

    7 rounds exactly.

    Wod was followed by 10 minutes to find max clean (power or squat)
    175lbs (PR)

  • Back to the Posterior Chain Workout

    Back to working our posterior chain after an upper body start to the week.

    Warm Up:
    Start Squatting
    Kang Squat (Good morning to squat to good morning to standing)

    Mobility:
    PNF Hamstring
    Sit in squat

    Max Effort:
    High Bar Back Squat
    5 @ 75% of 1RM [225 lbs]
    3 @ 80% of 1RM [225 lbs]
    3 @ 85% of 1RM [240 lbs]
    1 @ 90% of 1RM [250 lbs]

    MetCon:
    3-6-9 Dead Lifts @ 275 lbs (Rx was 315)
    50-50-50 Backwards Jump Ropes